Knee pain is a common concern for many runners. Even though the concern is warranted, knee pain generally presents no serious health risks and shouldn't keep you from getting in your weekly runs. Insole inserts for running shoes can potentially reduce knee pain and other discomforts associated with running. Speak to your doctor or podiatrist to find out what type of insole best suits your feet.
Running
Even though running is an effective cardiovascular exercise, the repetitive action of hitting the pavement with your feet can take its toll on your body. One of the more common concerns for runners is the effect running has on their knees. Each running stride places a significant amount of stress on your joints, especially the knees. The jarring and force of your body weight your knees must endure can cause pain around and behind the kneecap over time. This is known as runner's knee, or chondromalacia of the patella, during which the tissue that lines the underside of the kneecap is softened and broken down.
Insoles
Insoles are often used by runners, as well as walkers, to help provide extra cushioning in their athletic shoes. The efficacy of insoles has not been studied thoroughly but initial research has produced promising results. According to a 2008 study reported at an American College of Sports Medicine annual meeting, seniors with knee arthritis reported less discomfort and pain when inserting conventional insoles into their athletic shoes. Researchers were unable to identify a reason as to why the insoles reduced pain, given that factors such as gait mechanics remained unchanged. Regardless, the study showed that insoles should be used as long as they provide relief.
Running Shoes
You can choose from a wide selection of running shoes, many of which incorporate shock-absorption technology. Some running shoes offer significant cushioning that aims to provide as comfortable of a fit as possible. Shock-absorption technology for running shoes can include various layers of rubber, soft synthetic materials and cotton, or rubber soles with air compartments. Typically, these running shoes can be fitted with insoles for extra cushioning. Ultimately, the design of your shoe and its shock-absorption technology must provide you with a snug but comfortable fit. Don't run with shoes that cause changes to your running mechanics, which should be apparent right away. Even slight changes cause an obvious difference in your natural running style and could lead to further discomfort and potential injury.
Resting
If you develop knee pain from running, take some basic self-care steps before resuming your running schedule. Rest until all knee pain has subsided. Try to avoid climbing stairs and putting too much strain on your knees while you rest. The amount of time you rest depends on the severity of your knee pain. Swimming and biking make for good alternatives to running while you recover. Once you are ready to run again, start slow and run for short distances. Avoid running inclines and declines, and run on a soft surface, such as a nature trail or track, rather than on pavement.
